Archive for the ‘Uncategorized’ Category

011720 Friday

Posted: 01/16/2020 in Uncategorized, WOD

“Blue Steel”

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Assault Bike

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Assault Bike

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

011520 Wednesday

Posted: 01/14/2020 in Uncategorized, WOD

Strength:

Pausing Front Squat Complex:

1 Pausing Front Squat

1 Front Squat

 

-Then-

“Four Loko”

On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (165/115)

011420 Tuesday

Posted: 01/13/2020 in Uncategorized, WOD

3 Rounds:
12 Lateral Dumbbell Burpees
21 Pull-ups

Directly Into…

3 Rounds:
12 Alternating Dumbbell Snatches (50/35)
21/15 Calorie Bike

011320 Monday

Posted: 01/12/2020 in Uncategorized, WOD

Strength:

Clean and Jerk

Build to a heavy single

 

-Then-

 

“Air Fryer”

3 Rounds:
50 Air Squats
10 Power Clean and Jerks (135/95)

011220 Sunday

Posted: 01/11/2020 in Uncategorized, WOD

“Upper Crust”

10 Rounds:
4 Strict Pull-ups
8 Push-ups
12/8 Calorie Bike

011120 Saturday

Posted: 01/10/2020 in Uncategorized, WOD

“Bike Drop”

Teams of 3:
For Time (30 Minute Cap):
75/50 Calorie Assault Bike
75 Power Snatches (75/55)
75 Thrusters (75/55)

75/50 Calorie Assault Bike
60 Power Snatches (95/65)
60 Thrusters (95/65)

75/50 Calorie Assault Bike
45 Power Snatches (115/85)
45 Thrusters (115/85)

75/50 Calorie Assault Bike
30 Power Snatches (135/95)
30 Thrusters (135/95)

75/50 Calorie Assault Bike
15 Power Snatches (155/105)
15 Thrusters (155/105)

011020 Friday

Posted: 01/09/2020 in Uncategorized, WOD

“Marston”

AMRAP 20:
1 Deadlift (315/205)
10 Toes to Bar
15 Lateral Barbell Burpees

010920 Thursday

Posted: 01/08/2020 in Uncategorized, WOD

Strength:

Pausing Push Jerk

Build to a heavy 2

 

“iMax”

On the 3:00 x 5 Rounds:
15 Alternating DB Snatches (50/35)
10 Box Jump Overs (24/20)
5 Push Jerks

*Build to a Heavy Set of 5 On Push Jerk

010820 Wednesday

Posted: 01/07/2020 in Uncategorized, WOD

“Airplane Mode”

2 Rounds:
50/35 Calorie Assault Bike
1k Row
50 Wallballs (20/14)

010720 Tuesday

Posted: 01/06/2020 in Uncategorized, WOD

Strength:

Pausing Power Clean

Build to a heavy 2

 

“Zoolander”

AMRAP 15:
30 Double Unders
10 Power Cleans (155/105)
30 Double Unders
10 Lateral Barbell Burpees